Wednesday, March 22, 2017
These are our best sad faces for Amanda, who left today. We will miss you!
032217 WOD
A. Double-under skill work for 3:00, then:
Accumulate 2:00 in an L-sit hold or tuck off bar or parallettes
B. Single-arm dumbbell press
3 x 8 / side
Superset with single-arm dumbbell rows
3 x 8/ side
C. For time:
15-12-9
Power cleans (115/75)
Box jump (30/24)
Rest 2:00, then:
For time:
9-6-3
Overhead squats (115/75)
Ring muscle-ups (sub one strict pull-up + one strict dip per MU)
>> On-Ramp
For time:
15 – 12 – 9
Dumbbell hang power clean
Step-ups
Rest 2:00, then:
9 – 6 – 3
Overhead squat or goblet squat
Ring row + dips